Lesson 1
The Moment Before
Today we set the scene for what’s to come and place this course in a larger context by welcoming the idea that meditation can be a powerful tool for social change. In our practice together, we rest in the ‘moment before’. The space before the sun rises over the horizon, before you grow and cultivate more inner confidence. We rest here not from a feeling of lack, but rather, from a sense that right here, right now, you are exactly where you are meant to be, you are enough.
Intention: I am safe to grow and transform.
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Lesson 2
Re-Imagining Confidence
Today we explore the liberating idea that cultivating inner confidence includes a willingness to let go. In our practice together, you’ll identify, soften, and let go of the beliefs and stories you hold true about what confidence looks like in others and in yourself. From here, you’ll create space to welcome in a more expansive notion of inner confidence.
Intention: I welcome in a new understanding of inner confidence
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Lesson 3
Receiving Your Own Wisdom
Today we continue to let go of our old ideas about confidence so that we can make room for a more relevant, real, and meaningful notion of inner confidence to emerge. In our meditation together, you’ll seek the wisdom of your future self. With curiosity and creativity, you’ll dare to imagine what embodying a deep and enduring sense of inner confidence may look and feel like for you.
Intention: Inside of me, I have everything I need.
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Lesson 4
Applying Your Own Wisdom
Today we take the wisdom we accessed yesterday, and apply it to our daily life. In our practice together, you’ll allow the power of neuroscience, psychology, the law of attraction, and quantum physics to hold you as you focus your attention and intention on what your day would look and feel like if you embodied inner confidence.
Intention: I pause and connect with my confident self throughout my day.
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Lesson 5
The Shadow Of Self-Doubt
Part Two explores the liberating idea that inner confidence includes a willingness to be with the many different aspects of ourselves. Over the next five days we’ll increase our capacity to be with our humanness, our insecurities, fears, and shadows. But more than this, we’ll allow these aspects of ourselves to guide us to deeper truths. In our practice together, we’ll explore our shadow of self-doubt with warm-hearted curiosity. From here, we’ll remember that we are enough.
Intention: I remind myself that I am enough.
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Lesson 6
Cultivating Friendliness
Today we continue to explore our humanness with warm-harmed curiosity, so that we can grow, transform, and access deeper wisdom and confidence. In our practice together, we’ll explore our shadows of unfriendliness and the ways we can be self-critical. Through acceptance and non-judgment we’ll soften, and invite in an energy of friendliness toward ourselves and our lives.
Intention: I am my own friend
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Lesson 7
The Shadow Of Expectation
Today we continue to witness the dance between our human self and our wiser self without judgment or attachment. In particular, we explore our human tendency to set ourselves high and rigid expectations in relation to the roles we play in life. In our meditation, you’ll breathe life into the liberating possibility that you don’t need to try so hard to get things right all the time in order to feel accepted and loved.
Intention: I am safe to soften my expectations.
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Lesson 8
Accessing A Deeper Truth
Today’s session explores the balance between caring for others and ourselves. In our practice together you’ll get curious about the times you prioritise the wellbeing of others over your own health and happiness. You’ll feel into the energy and roots of these habits. From here, you’ll open to accessing a deeper truth: that you are safe to take care of yourself.
Intention: I am safe to attend to my own needs.
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Lesson 9
Mastering The Dance
This morning we celebrate your growth and your willingness to explore the different aspects of yourself with curiosity, compassion, and nonjudgment. Today’s meditation is an opportunity to deepen your ability to meet and dance with both your shadows and your light in order to access greater wisdom and inner confidence.
Intention: I tend to all aspects of myself with curiosity and compassion
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Lesson 10
You Are Innately Good
In part three we reorientate our awareness away from our in-built negativity bias toward what is innately good within us. In our meditation practice, we’ll weave the wisdom of neuroscience and energetics together to strengthen our sense of inner confidence.
Intention: I notice my actions that reveal my inner goodness.
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Lesson 11
You Are Valued
Today we explore the different ways you can feel valued by family, friends, colleagues, and your wider community. In our practice together, we allow the experience of being valued by others to land on our nervous system, so that it can in turn create a deep and enduring experience of valuing ourselves. From this place, inner confidence naturally grows.
Intention: I make time to notice how I am valued by others.
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Lesson 12
You Are Grounded
Today we explore how learning to balance compassion with equanimity can help us feel more confident. When we are more able to be with the pain and suffering of others, whilst not feeling so pulled in, we are more able to show up with a sense of grounded support. In our practice together, we explore what being with the challenges of another, but not feeling overwhelmed, may look and feel like.
Intention: I balance compassion with equanimity so I can feel open, grounded and resilient
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Lesson 13
You Are Discerning
In our culture of oversharing, reactivity and FOMO, cultivating discernment is a powerful practice. Knowing when to act and when to be still, when to speak and when to be silent, where to direct your attention and what to let go helps you build a strong and steady experience of inner confidence. In our practice, we get curious about what our lives would look and feel like if we practiced the art of discernment.
Intention: I get to choose where I place my attention.
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Lesson 14
You Are Self-Compassionate
Today’s practice offers you the opportunity to explore self-compassion in more multifaceted ways by understanding it as an energy, an inner resource, and a practice. In our meditation together, we’ll go to the edges of our awareness and invite the energy of self-compassion to land gently on our past, present, and future.
Intention: I open to the dynamic nature of self-compassion.
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Lesson 15
Connecting To The Wisdom Of Your Body
Part four is an invitation to reduce the grip you have on life and instead to surrender into the many ways you are supported and held. It’s an opportunity to soften your need to control and to open to greater trust and receptivity. In today’s practice, we begin to cultivate this energy of being held and supported by learning to receive the wisdom of our bodies.
Intention: I trust my body.
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Lesson 16
Connecting To The Wisdom Of Your Heart
Today we continue to explore the idea that we are safe to let go, to surrender into the wisdom that is within and around us - in particular, the wisdom of our hearts. In our practice together we’ll get curious and playful with the walls around our heart. With our attention, breath, and compassion, we’ll soften these walls, so that we can hear the wisdom held within our hearts.
Intention: I am open to listening to the wisdom of my heart.
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Lesson 17
Connecting To Family & Friends
Today we allow our awareness to land on family and friends past, present, and future. In our practice together we journey into a beautiful garden, where we connect with a deep experience of safety, belonging, and connection.
Intention: Today, I notice and feel grateful for friends and family.
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Lesson 18
Connecting To The Wisdom Of Nature
Today we explore how nature is always holding us, guiding us to an experience of deep safety, belonging, and connection. In our practice together, we sit beneath two trees and invite their wisdom, and the energy of the season to offer us a deep experience of support and truth. We remember that just like trees, we too can feel strong, grounded, and unwavering, even when the winds of change blow through our lives.
Intention: I allow nature to soothe and support me.
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Lesson 19
Connecting To All Life
As part four draws to a close, you’ll explore the powerful idea that life is not happening to you, but rather, you are part of the mystery of life; that you matter. In our practice together, we’ll allow our breath to connect us to all life in creative and expansive ways.
Intention: My life matters. I am part of life.
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Lesson 20
Celebrate & Integrate
Today we reflect on all we have learnt, experienced, and embodied. Through this reflection we integrate this experience more deeply. In our practice together, we allow this morning meditation experience to land within our mind, body, and heart. We remember that opening to the mystery and wonder deepens our experience of inner confidence.
Intention: I create time and space for mystery and wonder.
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Lesson 21
Reignite
This is a bonus meditation you can listen to anywhere, anytime you need to reignite your inner confidence. May this guided meditation become a regular practice, maybe even a favourite, acting like an inner compass as you continue this lifelong work of both remembering and cultivating your deeply confident nature.
Intention: Create your own!
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